Mobilize, then:
A.
Please take a few minutes to watch this video on rope climb foot holds
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Row
10 Barbell Overhead Squats
3 Rope Climb Mounts
1-2 Rope Climbs
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 88-90%
Rest 3 minutes
C.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 83-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Please stay over the barbell as you lift off the floor. Based on videos from last week many of you are lifting the chest up and back immediately off the floor. Please stay over the barbell and focus on knees back during the lift-offs.
D.
35-54:
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
6 Touch & Go Snatch @ 50-55%
When the clock reaches 7:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
12 Pull-Ups
6 Touch & Go Snatch @ 60-65%
When the clock reaches 14:00 begin….
Every 3 minutes, for 6 minutes (2 sets) of:
20/15 Calorie Assault Bike
9 Toes-to-Bar
3 Touch & Go Snatch @ 70-75%